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Practice Good Sleep Hygiene

I love the expression sleep hygiene. It’s a creative use of language that felicitously captures the concept. You see, some insomniacs are setting themselves up for failure even before they enter the bedroom to attempt the evening’s sleep.

That’s because their bedrooms, essentially, are fun recreational hubs decked out with computers, world wide web, televisions, books galore, magazines, stereos, and, believe it or not, even other unique distractions.

And, this is obviously not a good thing. Why? Because all of that distracting stuff is giving big reason to stay awake!

So, the idea of good sleep hygiene is putting a bunch of thought into how to best make the bedroom facilitate sleep. And, follow the checklist below for some good pointers.

Practicing Good Sleep Hygiene

    • Attempt to sleep only when you are drowsy.
      If you can’t fall asleep, leave the bedroom and read or doing something else relaxing in a different room.
      Don’t let yourself fall asleep outside the bedroom.
      Keep regular times for going to bed and waking up!
      Use your bedroom exclusively for sleeping and sexual activities.
      Do not nap during the day! If you are extraordinarily tired, nap for less than 1 hour.
      Do not consume caffeine within six hours of your bedtime.
      Do not consume nicotine close to your bedtime. Sorry smokers, but, cigarettes and sleep do not go together well.
      Do not drink alcohol withing six hours of your bedtime.
      Avoid large meals before bedtime.
      Avoid hard exercise within a couple hours of bedtime.
      Reduce light, noise, and extreme temperature in your bedroom.

    • Give those basics a try and see if they help. Sleep hygiene for kids naturally differs a little.

    For those who need additional help, there is Rozerem: a wonderful medication… actually, the first prescription insomnia medication which targets the normal sleep-wake cycle. It’s a melatonin receptor agonist, and, it does not depress the central nervous system.

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